What to Eat After Your Workout
Maximize recovery with the right post-workout meal. Anabolic window.
Calorie calculation examples by profile
Active woman, 1h workout
Very active woman, 1.5h workout
Active man, 1h workout
Very active man, 1.5h workout
The importance of post-workout nutrition
After training, your body is in a catabolic state and seeking repair. The post-workout meal initiates the recovery process, replenishes glycogen stores, and provides the amino acids needed for protein synthesis. It's a strategic meal to maximize your gains.
The anabolic window: myth or reality?
The 30-minute 'anabolic window' is an overestimated myth. In reality, you have 2-3 hours after training to consume a quality meal. The key is eating within 2 hours, not necessarily within minutes. However, don't wait too long either: sooner is better than later.
Ideal post-workout meal composition
After exercise, prioritize: 20-40g of quality protein for muscle synthesis, fast to moderate carbs to replenish glycogen (0.5-1g/kg), and some fat. Ideal example: whey + banana + oatmeal, or chicken + rice + vegetables.
Adapting to your goal
When bulking, this meal can be very substantial with plenty of carbs. When cutting, keep protein high but adjust carbs to your deficit. Voical helps you plan this crucial meal and track its impact on your daily macros.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Post-Workout Nutrition
Your post-workout meal is crucial for recovery and progression. Well-composed, it maximizes protein synthesis and optimizes your long-term results.
The Science of Recovery
After exercise, several processes take place:
- Protein synthesis: Your body repairs and builds muscle fibers
- Glycogen replenishment: Energy stores are recharged
- Cortisol reduction: Eating helps stop catabolism
The Truth About the Anabolic Window
Research shows that:
- Protein synthesis is elevated for 24-48 hours after exercise
- Eating within 2-3 hours is optimal, not mandatory within 30 minutes
- Total daily nutrition matters more than any single meal
Post-Workout Meal Examples
Quick Option (shake)
- 1 scoop whey (25g protein)
- 1 banana
- 30g oatmeal
- Total: ~350 kcal, 45g carbs, 30g protein, 5g fat
Full Meal
- 150g grilled chicken
- 100g basmati rice (dry)
- Green vegetables
- Total: ~550 kcal, 70g carbs, 45g protein, 8g fat
When Cutting
- 1 scoop whey
- 150g fat-free cottage cheese
- 1 apple
- Total: ~280 kcal, 25g carbs, 45g protein, 2g fat
Post-Training Macros
| Macro | Amount | Role |
|---|---|---|
| Protein | 20-40g | Muscle synthesis |
| Carbs | 0.5-1g/kg | Glycogen replenishment |
| Fats | Moderate | Doesn’t slow absorption much |
Mistakes to Avoid
- Waiting too long: Even if 30 min isn’t crucial, don’t wait 4-5 hours
- Not enough protein: 20-40g minimum to optimize synthesis
- Avoiding carbs: Necessary for recovery and energy
- Overestimating one meal’s importance: Overall nutrition comes first
Why Voical Can Help You
Your post-workout meal fits into your overall calorie goal. Voical lets you quickly track this meal and verify it properly completes your daily macros. Optimize your recovery while respecting your goals.